warm up
2 rounds:
10 x pull ups
10 x ring dips
10 x ghd back extensions
10 x ghd sit ups
pvc:
burgener warm up
workout
snatch
5-5-5-3-3-3
post max load
2 rounds:
10 x pull ups
10 x ring dips
10 x ghd back extensions
10 x ghd sit ups
pvc:
burgener warm up
workout
snatch
5-5-5-3-3-3
post max load
3 comments:
name . bodyweight . max load
harry . 242 . 65
jon b . 150 . 65
tommy . 137 . 65
caleb . 150 . 115
dr j . 180 . 135
cav . 163 . 95
katy . 100 . 35
eric . 248 . 45
jon g . 152 . 105
turbo j . 158 . 170
kohl . 245 . 135
travis . 209 . 75
justin . 140 . 35
todd g . 215 . 170
aaron . 220 . 135
scott . 176 . therapy
miguel . 202 . therapy
rey . 220 . therapy
lorena . 128 . therapy
brannon . 185 . therapy
ryan . 195 . therapy
jv . 100+ . 105 (115 x 2)
will . 200 . ?
lisa . 109 . therapy
kyle . 182 . therapy
barry . 222 . 175
lots and lots of snatch therapy today. it's so important to remember especially with such a technical movement: form form form before weight ALWAYS. while some struggle with the battle of tight shoulders in the overhead position while others are on the search for the power in the hip, we are learning kids, more and more every day aren't we? good on you guys who never moved up past 30# or 45#. you'll progress more moving slowly in the right direction than saying fuck it and tossing the map out the window. nice job everybody.
Ralph.155.83#
rob.205.105#
We both took some time to work on the snatch. Like you said, we are working on proper form Being that I have to work with ohs, it is going to be interesting to work on snatches.
Yesterday was fun. Today sucked! Trying to keep up with the CFjax intensity, I decided to do "Fractured Fran" from June 18th 2008. This was hard. This time around we started up with 105#. The 2 min. time limit was a challenge for each of the last few rounds.
Enjoy the sunshine!!!
rob
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